Skill/Strength: 5 x 5 deadlifts and 10 TKEs between sets WOD: 15 min 30 burpees Then AMRAP 10 push ups 20 air squats 30 sit-ups HOME VERSION: 5-10 deadlifts (use DBs or a KB or find something to lift at home, lift a kid! No I am not kidding) and then seated total knee extensions I will demo on video or google what a total knee extension is WOD: SAME AS ABOVE!
Skill/Strength: 20 reverse lunges, 10 hollow rocks and
1 min rig hold
WOD:
5 mins AMRAP (As Many REPS as possible)
600m bike
10 pull-ups
Max Power Snatches (95/65)
5 min AMRAP
250m row
10 pull-ups
Max Clean and Jerks (95/65)
5 min AMRAP
200m run
10 pull-ups
Max Thrusters (95/65)
*Rest 2 mins between AMRAPs score is total reps of snatches,
clean jerks, and thrusters
HOME VERSION:
3x
20 reverse lunges
10 hollow rocks
1 min plank hold
5 min AMRAP
2 min (run, bike, mountain climbers, row, jump rope YOU choose)
10 plank up downs
Max DB snatches if you have DBs or max walking lunges
5 mins AMRAP
2 min (cardio of choice again from above)
10 plank up downs
Max Clean and Jerks with DBs or max jump squats
5 min AMRAP
2 min (cardio of choice again from above)
10 plank up downs
Max Thrusters with DBs or max sit-ups
Skill/Strength: 3 rounds 10 bench presses and 30 sec side plank
hold each side
WOD: Every 2 mins x 10 (so 20 minutes!)
Run 100m
30 DUs (60 singles)
10 Burpees
*You will want to have 20-30 seconds of recovery each round so
adjust the DUs and burpees as needed. If you are not proficient
at DUs cut the number down. If you are good at DUs but
struggle to get the burpees in stop to get your 20-30 seconds of
rest. If you don't run fast cut that down if needed.
HOME VERSION/NO EQUIPMENT
Skill/Strength: 3 rounds 10 bench press (if you have dumbbells
or a bar) OR 10 push ups and 30 second side plank hold each side.
WOD: Every 2 min x 10 (20 mins)
Run 100m (nowehere to run? Run in place ~30 seconds)
30 DUs (60 single jump ropes if no jump rope do mock jump rope)
10 Burpees (sorry yes, you still can do those at home)
*again make sure you get 20-30 sec rest rounds should only take 90 secs
Strength/Skill: 4 rounds of down and back barbell walking lunges and
3 pull-up negatives
WOD: Every 90 secs x 10
Work to a heavy set of:
1 squat clean
1 power clean
1 hang squat clean
1 hang power clean
*start light and work up trying to string them together as long
as possible as the weight increases you can break up
the movements
Strength/Skill: 4 rounds of 5 bar on back strict press
and 5 paralette pass throughs
WOD: 3 rounds
Run 400m
5 HSPU
15 OHS (95/65)
*not heavy so move fast!
Strength/Skill: 3 rounds of 5 manmakers, 10 GHD back extensions,
20 anchored sit ups
WOD: EMOM x 12 mins
Even: 10 backsquats (135/95)(155/105)(185/125)
Odd: 10 pull ups
*you will increase your backsquat weight 3 times over the course of the EMOM (after ever 2 sets of squats)
Strength/Skill: 10 mins to work up to a heavy set of 3 thrusters
WOD:
Run 800m
50 DUs
Run 400m backwards
40 DUs
Run 200m
30 DUs
Run 100m backwards
20 DUs
WOD: 3 rounds
15 front squats (135/95)
Run 200m
Rest 2 mins
*Rest total of 5 mins after round 3
3 rounds
10 S2O (135/95)
5 burpees
Run 200m
Rest 2 mins
Right after round 3 of above 3 rounds:
15 air squats
10 GHD sit ups
5 push ups
Strength/Skill: Deadlifts 10-10-10 unbroken at a moderate weight and
20 partner leg throws after each set.
WOD: Cindy Burps
20 min AMRAP
Complete 1 round of Cindy (5 pull ups, 10 push ups, 15 squats)
Then 10 burpees
Repeat for AMRAP in 20 mins
Skill/Strength: 15 mins to work to a heavy set of 3 full snatches
WOD:
60 alternating pistols (scale to goblet squats)
15 Push Presses
400m run
Then 3 rounds
20 alternating pistols
5 push presses
16 min time cap